Training Run

Distance: 4 miles
Time: 38:24
Pace: 9:35 min/mi

Comments: After the speed workout yesterday, easing up a bit and settling for a recovery run seemed like the best idea. Getting up this morning, it was clear that was the only option. I always forget how much speed efforts whip my ass. They always remind me.

That said, I didn't have any real problems with this one. Started fine, made myself slow down when I caught myself increasing the pace. The splits and overall pace came out a lot faster than I expected when all was said and done. My heart rate was ridiculously low as well. Time to recuperate and prepare for the long run Sunday.

Tempo Run

Distance: 4 miles
Time: 32:43
Pace: 8:10 min/mi

Comments: The last two runs have been nudging my fastest regular workout pace for the year so I decided to saddle up and see what my legs could do. This wasn't a speed workout as much as an effort to push myself to what we used to call "3/4 race pace."

The first mile turned out to be a warmup mile but I was conscious of not letting it get too comfortable. The route I ran meant the first and last mile had a bit of a hill so I used that to get my heart rate going. Then, for the second and third mile, I just tried to keep the pressure on. Not all out sprint, but not letting my pace ease off either.

The last mile was focusing on keeping the effort going for the uphill and cruising the downhill to make up any time lost. The result; one of my fastest runs in years.

Training Run

Distance: 4 miles
Time: 35:14
Pace: 8:48 min/mi

Comments: Some pretty heavy rainstorms trundled through this morning, postponing today's run. I tried to get out reasonably early but it was already sweltering when I got going. And the sun was full on as well.

The result was something of a slog although I made it a point to not look at the pace the whole way. Just worked on keeping my feet moving and fatigue at bay. Things went reasonably well to the last mile and it's little uphill.

Still, a sub-9 minute pace with this kind of humid heat is a pretty good effort.

Training Run

Distance: 4 miles
Time: 34:47
Pace: 8:41 min/mi

Comments: The long run beat the hell out of me and I was pretty much toast the rest of the day. Surprisingly, I felt pretty good yesterday and this morning. I was slightly stiff getting started (the new burpee effort may have helped there) but that was about it.

The performance today also attested to that. Each mile was faster than the first, by about 15 seconds or so. Overall it was the fastest average pace for a four-mile workout since March -- and only two seconds off that. Which surprised me because I wasn't really striving to push the pace, just keep it steady.